My favourite workout - Biceps!
Yeah I love biceps, dream about them, just utterly love them, want them badly, badly.
Barbell Curls…………………..12kgs x 20 reps, 20kgs x 3 sets x 10 reps, 23 kgs x 2 sets x 6 reps.
Seated Dumbell Curls……………………….8kgs x 10reps, 9kgs x 2 sets x 10 reps.
Seated incline hammer curls……………….8kgs x 3 sets x 10reps
Standing Dumbell Curls………………………….11kgs each x 3 sets x 10 reps.
standing preacher curls………………………….12kgs x 10reps, 15kgs x 2 sets x 10 reps
burn burn burn burn burn x 100000000000000000000000000000000000000000
Triceps
Tried a new exercise exactly like a barbell press, except not on a bench, lying on floor so arms cant extend beyond that, closer grip, palms facing in supersetted with skull crushers.
3 sets of 12kgs tricep press supersetted with skull crushers 12kgs
rope pull downs ………………..20kgs x 3 sets x 12 reps
behind the head rope pull………….20kgs x 3 sets x 12 reps
bench dips ………………10kg plate on lap, 3 sets of 20 reps
seated calf raises……………45kgs x 3 sets x 15 reps
I really enjoyed this workout, I’d like to do this twice a week but then some other body part gets neglected and that means training 7 days per week, not so hot, body needs recovery time. I am so excited, tomorrow I am going to watch a body building competition, its my first and I cant wait to see them on stage!
My heart is my strongest muscle and I want to use this muscle to bring as much joy into the lives of others as I have in my own. Have a wonderful happy day - its a choice, make it.
March 28, 2008 at 9:19 am
Since bi’s are your favorite, try adding these exercises or replacing a couple of yours and let me know what you think….they burn like hell but they’ve been helping shape my bi’s a lot. Adjust weight so you can’t do more than 15 reps.
Focused bicep curls: Old school technique….just sit down, get your db, put your elbow on the inner side of your thigh and curl slowly up and down (in a sort of left to right direction). Make sure to go all the way down till you lock out and then back up so you get full range of motion. Also pause at top for 1/2 second.
In-and-Out Curls:
1 rep is doing a hammer curl forward, go back down, and then doing a hammer starting from your waist and then ending almost at your delts. Repeat until you get about 10-12 reps max. Insane pain!
Let me know how it goes if you decide to try